Strength:
Snatch + Hang Snatch
6 sets , 1 + 1 rep
Clean and jerk
5 sets , 1 + 2 reps
Front squat
4 sets , 1 rep
Conditioning :
Every 4-min x 5 Rounds
400M Run / 500M Row
20 KB swing
Accessory:
A. KB Front rack walking
3 sets , 15M/side
B.reverse hyper
3 sets , 15 reps
Extra work :
Work on weakness
Ask coach for assistance
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
